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Quick Tips: Fitting Physical Activity Into Your Day

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You may not even realize that many of the
things you do during the day are ways for you to meet your physical activity
needs. Many household chores, for example, will get your heart rate going
faster. A faster heartbeat is what defines moderate-level activity.

Experts say to do 2½ hours of moderate activity a week. Moderate activity
means things like brisk walking, brisk cycling, or shooting baskets. But any
activities—including daily chores—that raise your heart rate can be included.
Many of us are so busy that fitting in physical activity can seem impossible on
most days.

Here's some good news: It doesn't have to be a certain
amount each day. It's fine to do blocks of 10 minutes or more throughout your
day and week.

Here are some ideas for fitting short bursts of
activity into your day:

At home

Take a few 10-minute walks or bike rides during
the day.

Use an exercise DVD for a little while in the morning and
a little while in the evening.

Turn up the music and dance while
you vacuum.

Take a 10-minute dance break with your young
children.

Push the lawn mower, rake leaves, or shovel
snow.

Give the kitchen floor a
good scrubbing.

Wash the car, clean the garage, or wash
windows.

Play Frisbee, hopscotch, or jump rope with
children.

Walk or bike to the store.

Walk the
dog.

Read the newspaper on a stationary bike.

At work

Use your commute to do some extra walking. Park
several blocks away, or get off the bus a few stops early.

Use the
stairs instead of the elevator, at least for a few floors.

Suggest
holding meetings with colleagues during a walk inside or outside the building.

Go the extra distance when possible: Get your coffee on another
floor (use the stairs) or use the restroom that's the farthest from your
office.

If you need to speak to a coworker, walk to that person's
office or station rather than using e-mail or the phone.

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.